The Fighter’s Diet
Diet is one of the pillars of a successful training regime, but with so many tips, tricks and techniques out on the market, it can be difficult to know what really works. In this guide, we’ll take a look at the cold hard facts surrounding nutrition and give you the low-down on how to eat your way into top fighting form.
– Frequency
From Bruce Lee to modern-day MMA (mixed martial arts) fighters, those at the top of their game consistently advocate eating less, more frequently. Smaller portions of food ingested in relatively shorter intervals are thought to stimulate the metabolism, as well as reduce the amount of excess calories you’re storing as fat. Eating in this way is also great for those with a heavy training schedule – allowing them to fit in regular workouts without being weighed down by a heavy stomach.
– Protein
Proteins are a kind of molecule made up by chains of amino acids and are responsible for a wide range of functions in the body. Taking in sufficient amounts of protein on a regular basis is a must for any athlete and particularly martial artists. It will help with muscle building and repair, as well as providing your body with a source of energy when carbohydrate levels are depleted.
How much protein you should ingest depends on several factors, including body weight and training regime – but a good rule of thumb is to aim for it to make up around 20 per cent of your daily caloric intake. While this can be achieved through regular healthy eating, protein supplements can be a boon for those having difficulty with diet.
The best sources of protein include:
Eggs
Lean Meat
Poultry
Fish
Dairy Producs
Nuts
Beans
– Carbohydrates
Carbohydrates are a type of organic compound that are vital for the functioning of the body. They serve as a key source of energy, particularly during times of intense physical activity. Your body breaks down carbohydrates into sugar, which is the raw fuel that powers your training. Ingesting plenty of carbohydrates is a necessity for anyone undergoing regular training and you should be aiming to get more than half your calories from this source.
Some of the most carbohydrate-rich foods include:
Grains (and grain-rich foods like rice, pasta and corn)
Root vegetables
Bread
Beans
Peas
– Fat
Fat often gets a bad rap when it comes to nutrition, but it is one of the most important elements of a proper diet and is essential for those in regular training. Having a sufficient level of body fat is vital if you’ll be undertaking a sustained workout and will be used as a source of energy during certain activities when carbohydrates and other sources are low. Unsaturated fats are the most desirable for those in training and you should be aiming for them to make up no more than a quarter of your daily caloric intake.
The best sources of fats are:
Olives and olive oil
Nuts
Seeds
Fish oil
Avocado
Honing your diet is going to be an ongoing struggle and you’re unlikely to ever achieve the perfect balance. But by bearing the above tips in mind and eating sensibly, you can ensure your training regime is backed up by a bastion of nutrition.
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